17 Guaranteed Ways to Lose Weight

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17 Guaranteed Ways to Lose Weight

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The best course of action is to just get started and do

something! Believe it or not, that is the hardest part

anyway!

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Distribution Date and Time: Tue Nov 29 17:50:06 EST 2005

Written By: ny Lavot

Copyright: 2005

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17 Guaranteed Ways to Lose Weight

Copyright © 2005 ny Lavot

Weight Loss Resources

http://www.weight-loss-resources.com/

1. Just Get Started

Many times, you may hear conflicting information from different

sources about how you should go about accomplishing your goals;

confused with information, you attempt to analyze the best route

of action...but then you realize that it conflicts with someone

else's advice. You end up freezing like a deer stuck in

headlights. The best course of action is to just get started

and do something! Believe it or not, that is the hardest part

anyway!

2. Set Goals

You won't get anywhere if you don't know where you're going.

This is why it is important to set goals because they will help

to show you the correct path to take and will also add further

motivation.

3. Focus on Body Fat, Not Body Weight

Obviously, this article is entitled " 17 Surefire Strategies to

Lose Weight, " but this isn't what you really want to focus on.

An increase in muscle mass and fluctuating water weight can

provide you with skewed results. The solution is to measure your

progress by several measures of circumference of your different

body parts or just buy some calipers.

4. Create a Caloric Deficit

Each person burns a certain (changing) numbers of calories per

day; this is known as TDEE. In order to cut down on your body

fat, you must create a caloric deficit. To do this, simply eat a

lower amount of calories than your TDEE. However, you must not

reduce your calories by too much, otherwise you will slow down

your metabolism; it is best to reduce your calorie consumption

by about 750 calories or 20% of your TDEE. You can get more

information about this in the free course at

http://www.weight-loss-resources.com.

5. Keep Track of Your Caloric Intake

Creating a caloric deficit requires a bit of planning. You need

to know how many calories are in the foods you eat, and then

tally them up to get a total. Doing this may seem like a hassle,

but as you become better at this skill and memorize certain foods

you can get a better " guess " of how many calories you have

consumed.

6. Higher Satiety, Lower Calories

A stomach full of Jello and a stomach full of peanut butter feel

the same, but they are worth much different amounts in the world

of calories. One strategy that you can use to create a caloric

deficit is to eat foods that are more filling, but contain a

lower amount of calories.

7. Drink Water

In addition to the numerous amount of health benefits that water

provides, you can also use it as a drink that provides no

calories, but fills you up. Got a craving for that candy bar?

Drink some water.

8. Cut Back on Soft Drinks

Although drinks like water can make you feel full and provide no

calories, they have a low satiety rate because they are easy to

digest. A low satiety rate combined with several calories makes

soft drinks a hazard to the dieter. Even though many diet soft

drinks now contain a low number of calories, the sweeteners can

spike insulin levels and also (opinions differ on this) may

contain to some health related side effects.

9. Avoid Alcohol

Alcohol has a low satiety rate, a relatively high caloric rate

(alcohol contains 7 calories per gram), and can also cause you to

become thirstier or hungrier…ever wonder why the bars always have

snacks likes peanuts?

10. Avoid Fad Diets

Fad diets many times stress a specific part of nutrition without

bothering to go over fundamentals like caloric deficits. In

addition, most of these diets cause a person to go far below the

safety zone in regards to the degree of caloric deficit. This

causes the body to think it is starving; therefore, it lowers

its TDEE. The cycle then repeats and the person becomes a yo-yo

dieter. You can find more information on this in the course at

http://www.weight-loss-resources.com.

11. Eat Complex Carbohydrates

Eating complex carbohydrates or carbohydrates with a low glycemic

index will help to keep your blood sugar levels stable. When

blood sugar levels are not stable, the body begins to store fat.

However, eating the type of carbohydrates comes second to

creating a caloric deficit.

12. Eat Healthy Fats

Not all fats are bad and, even, necessarily fattening. You

should strive to avoid fats such as the trans fats or saturated

fats. However, fats such as polyunsaturated and monounsaturated

fats provide numerous health benefits, can help regulate

cholesterol, and can even help to further build muscle since they

are needed in the synthesis of hormones. However, even with the

healthy fats, one should watch the consumption of this nutrient

because it does have a high amount of calories (9 calories per

gram of fat).

13. Don't Buy Junk Food

One easy way to avoid eating unhealthy, caloric dense snacks that

would otherwise put you over your set number of calories for a

health calorie deficit is to simply not buy them – therefore it

takes away the convenience you have at your house of eating these

foods.

14. Have a " Cheat Day " Every Once in a While

Having a cheat day every now and then (about once a week or less)

can help to remind you of the habits you are trying to break and

it can also give you a needed break from your regime (not all

health foods taste bad though). Cheat days are usually on a

person by person basis; not everyone does them. It is your

decision as to whether or not you need one.

15. Eat More Frequently

An easy way to boost your metabolism and help to keep more of

your muscle is to eat more frequently. It is usually recommended

to eat roughly 6-8 meals per day instead of the usual three.

16. Aerobic Workouts

One way to create a caloric deficit is to reduce the amount of

food you eat. The other way is to increase your TDEE; you do

this by working out or eating more frequently as stated above.

Creating the caloric deficit only through eating initiates a

primitive response in the body to think that it is starving;

therefore, it is best to create half of your caloric deficit

through working out and the other half through a reduction in

calorie consumption. The most basic and used form of this is

the aerobic workout.

17. Lift Weights

In addition to aerobic workouts, one can lift weights to raise

the TDEE. The actual process of lifting weights burns extra

calories as does the muscle that it builds. Also, muscle will

give a healthier, more attractive, and more toned look compared

to aerobic training alone. It is best to use both aerobic

training and weight lifting in your workout regime.

That's 17 of em'. Remember that following just one of these

methods will not produce results. You must either follow all or

very close to all of them to get the results that you (hopefully)

are looking for. A big thing always results from many little

things added together. You can find more information and get a

free weight loss course at http://www.weight-loss-resources.com.

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ny Lavot is an avid weight-loss and fitness researcher.

You can find tons more information on these topics at

http://www.weight-loss-resources.com.